Fit Solutions. Move your body. Fuel your brain. Feed your spirit. Revitalize your health.

Posts tagged ‘personal trainer’

Quick Chicken Fingers

This is seriously so easy, and so good, and so good for you.  When you want something savory, a quick snack, or something you can grab and go!

 

Preheat oven to 425.

Chicken Tenders, One pound (Iused 14 oz of Bare Naked Chicken Tenders from Schnucks.)

1/2-3/4 cup of almonds

1 tbs of basil

1 tsp of Sea Salt (or 1 table salt)

1 tsp celery salt

Or any spices you fancy

Put almonds in blender and blend until coarse to powdered, and put in a shallow bowl or dish.  Add spices and toss.  Rinse chicken, and coat each piece on each side in batter.  Place in a shallow baking pan coated with spray or melted coconut oil.  Bake for about 10-15 minutes or until slightly browned.  Check after about 10 minutes to ensure cooked through.

Serve with a green salad and veggies, or portion to go for an easy snack.  Double recipe for the family and for leftovers.

 

 

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Simple tips to sizzle this summer

You do not have to avoid summer get togethers nor succumb to temptation and pressure.  DSCN0424Before you throw your healthy lifestyle off the merry go round, check out these simple summer celebration tips to focus on vitality and victory:

  1.  Drink water, lots of it, and prepare with carting a large container with you everywhere you go.  Alternate your water with sugary or alcoholic drinks.  Staying hydrated will help you stay full and safe in the heat.  Oh, and hit the lou before heading out.
  2. Pick your battles – pick one.  If you have family members, get together or events that you know will tempt you beyond your control, choose wisely what you can live without and consider picking one indulgence.  Give up the break room cookies, gooey butter cake, and lemon chocolate  pie for the one serving of grandmas homemade brownies you have to have – I mean, she made them just for you.  Or the grazing on potato chips and dip, and everything else at the party, for the one scoop of potato salad.
  3. Eat your normal meals throughout the day of lean protein and vegetables, fruits and nuts, outside of the events to maintain a healthy metabolism and avoid overeating.  “Saving your calories”  messes with your metabolism and your brain.
  4. Watch your portions.  If you have eaten normally throughout the day, you have no reason to go back to the spread for thirds; and you can still indulge on your favorite treat.
  5. Politely decline to take home the deserts or extras that are not normally in your eating plan.  Aunt  Stella will understand if you tell her the truth… you want to be healthy.

Snow Day-House Cleaning Workout

Stuck at home on a snow day and planning on cleaning the house?  Or maybe your planning on sitting on the couch in front of the tube?  Here’s a quick workout that will get you off the couch for a few minutes and help you with motivation to clean your house!

Laundry Stair Climbers – For each trip down or up the stairs while doing laundry, carry the full laundry basket and make 10 extra passes up and down the stairs.  Finish with a few arm curls ups while holding the basket.  NO STAIRS?  Do 10 Sit back squats, with heals remaining on the floor,  keeping belly pulled in and basket touching your chest.  Finish with basket arm curls.  Throw in the box of soap for more of a challenge.

Plank Pickups – Drop and hold a plank on hands and toes or knees for 5-10 seconds each time you bend down to pick something off the floor.  Keep belly from sagging by pulling belly button up towards spine, hips in line with shoulders.

Vacuum Cleaner Lunges – Step forward into a lunge, each leg, keeping front heal on floor each time you finish a few passes across the floor.  20 in each room.Basic-Forward-Lunge

Counter top Pushups – Cleaning the kitchen or bathroom?  Pause and perform 25 incline pushups using counter top.  With hands shoulder width apart, Chest in line with counter, bend arms half way down and pushup all the way back up, keeping belly tight, tailbone tucked under .  Challenge by placing your hands on the side of the tub – planking your core.

Towel Rows – folding towels can be fun with towel row.  20 times. Grab body towel by the ends wider than shoulders, and with a little sag in the towel Begin with arms in front  in of chest and pull towel back, bending elbows to pull slack out of towel and draw towel towards chest.  Challenge – grab a partner, and take turns pulling until elbows are against rib cage and partners arms are straight (Sit facing your partner, feet braced against each others, back upright ) towel row

Wallah!  Workout done, chores done! 

Fit Solutions.  Move your body.  Fuel your brain. Feed your Spirit.  Revitalize your health. Trimwithkim.com

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Nutrition Top 10

There seems to be lots of confusion out there as to what is good nutrition.  Carbs are bad.  Calories in, calories out.  Putting blood pressure medication and  a multivitamin, fish oil, and calcium supplements in the same “pill” category. Staying under 1000 calories a day to lose weight!  Ok lets debunk the mystery.  This is a simple way to see how you are doing with your nutrition choices.  (Adapted from First Place 4 Health)

1.  Set realistic and meaningful goals.  Being able to walk a mile without stopping and eating vegetables everyday are action oriented goals that guide you to make healthy choices.

2.  Plan ahead and prioritize.  In my opinion, this is the most important!

3.  Focus on quality and variety in food choices.

4.  Monitor your portions, and make adjustments when needed.  Did you know?  30 years ago a typical bagel was 3 inches round and only 140 calories.  Today the typical bagel
counts for an average of 300 calories.

5.  Eat breakfast.

6.  Spread your eating and calories out throughout the day.  Eat every 3-4 hours to manage your satiety and metabolism.

7.  Choose water based beverages.  Watch for sugar content, and drink plenty of fresh water.

8.  Balance your meals with macro nutrients from protein, fats, and carbohydrate sources.  They are all important.

9.  Read food labels.  They are chocked full of important information.  Over time, you will recognize and use the information you need to make healthy decisions.

10.  Practice mindfulness with your eating.  Take time to plan your meals, be thankful for the abundance of food, and keep track of your eating in a journal.  

I hope these tips are helpful for you!  Share your thoughts here on what has been most helpful for you or email me at kim@trimwithkim.com.

Are you thriving or struggling?

Last month we celebrated Exercise is Medicine Month.  Cool, exercise has a month!  Simply stated, the benefits of physical activity are proven and impact  the future our nation’s health.
According to the American College of Sports Medicine and the Centers for Disease Control,
40% of all major health diseases that our population suffers from are either preventable or can be greatly reduced through regular physical activity.
Whats even more staggering is how the lack of physical activity affects our work force.  There is a 50% increase in “low productivity” due to lack of consistent activity.  – Population Health Management August 2012busy
I have dedicated a portion of my career this year into learning about way’s I can reach people in their place of employment – the people who may not visit me in the gym or come to one of my outdoor classes.  Just the other day, I was attending a webinar on how to improve well being in the workplace.
In a recent corporate survey by Healthways, 57% of respondents felt like they were “struggling” in the area of physical well being –  their health, energy, and ability to move.  Another 12% reported that they were “suffering” in this area.
The remainder reported that they were” thriving”, barely 30%.  Certainly this is a subjective feedback, but isnt it truly about how we feel, our emotions, that affect our happiness and satisfaction with our jobs and where we are in life.
What can you do?  Begin to access your ability to increase your daily physical activity in the work place.  For the rest of the year, I will be sharing tips and suggestion here.  Here’s a few for starters!
  • Schedule breaks every hour to get up and move.
  • Suggest walking meetings in or outside of the building.
  • Seek professional assistance.

To arrange a consultation to explore ways I can assist you in creating a culture of regular physical activity at your workplace, give me a call at 314-323-9183 or email Kim@trimwithkim.com.